WEDNESDAY WOD June 6, 2018

5
Jun

WEDNESDAY WOD June 6, 2018

CrossFit WOD
PERFORMANCE

A.
Every 3 minutes, for 15 minutes (5 sets):
Snatch x 1.1.1
(rest 5-7 seconds between singles)

B.
Two sets for max reps/calories of:
3 Minutes of AD Pro Bike
Rest 60 seconds
3 Minutes of Single-Arm Kettlebell Clean & Jerk (24/16 kg – switch arms every 10 reps)
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds

 

 

 

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 16 minutes (2 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – Dumbbell Death March x 20 steps @ 2011
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)

B.
Two sets for max reps/calories of:
3 Minutes of AD Pro Bike
Rest 60 seconds
3 Minutes of Kettlebell Swings
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds

 

 

 

BootCamp WOD
INTENSITY

A.
Partner up – EMOM 20 min
5 DB Thrusters
10 Jumping Ball Slams

Partner A has one minute to finish reps. Rest remainder of minute
Partner B Hangs from bar while partner does reps

Switch every minute

B.
For Time
50 Partner Situp and Med Ball Toss
50 Partner Russian Twists w Med Ball (hand off behind back)
Partner Run 800 M with Med Ball (Hot Potato Style)